What to expect from your first four weeks of walking

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January/February 2026

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Leigh Hopkinson

Leigh is our deputy editor. She spends weekends in the hills and weekdays as a journalist and editor.

By Leigh Hopkinson

Sign up for the Walk1200km challenge and discover the many exciting changes in your life that await you as you become a regular‭ ‬walker‭. ‬The benefits start on day one‭.‬

Week 1

Congratulations on your first steps towards 1200km! You’ll experience many benefits, including the feeling of excitement and anticipation. As you set off on walks this week, know that your immune system is already getting a boost and you’re less likely to get sick. Many people find exercise helps them sleep better, and they have more energy throughout the day. See if your dependence on boosters like caffeine and sugary treats starts to decrease as you walk regularly.

Week 2

Your physical confidence, accuracy and balance will improve with each day of walking. Keep it up! Walking also unleashes creativity and helps you think outside the box. You may notice stress and anxiety levels decreasing as a result of time in nature, and as you become attuned to your environment you’ll observe things that you once walked past. As the muscles around your knees and hips startto build, joint pain will start to ease. Consider what positive changes are taking place: have you noticed your level of exertion has decreased from day one? That’s because you are building endurance.

Week 3

Check your waist measurement. You might be surprised! You may also notice your resting heart rate reducing. Enjoy feeling stronger. On your walks, there’s a good chance you’ll see the same people out and about. This can provide an opportunity to connect and strengthen your sense of community. As you near 21 days of a new habit, some research suggests it will be easier to keep going. Other goals may seem more achievable too. Go you!

Week 4

You will start to notice and experience the weather more intuitively and feel more a part of your environment. Your sense of distance and location awareness will become more honed. Have you noticed your mood improving? That’s because exercise releases feel-good endorphins. Has your blood pressure dropped from when you started? Your BMI may have altered too. Crunch the numbers and feel proud. You’re a couple of days away from achieving a month of walking! This is a great accomplishment and you are well on your way to 1200km.

About the author

Leigh Hopkinson

Wilderness deputy editor Leigh Hopkinson spends the weekends in the hills with her whānau and weekdays as a journalist and editor. She has a Graduate Diploma of Journalism from the University of Canterbury. A keen tramper, rock climber and newbie mountaineer, she has written for magazines and newspapers on both sides of the Tasman. She’s originally from the West Coast and now lives in Ōtautahi Christchurch.